Triton bodyweight workout by Freeletics will challenge your upper body fitness levels while maintaining a high fat-burning pace. Triton has 5 rounds of 3 exercises with 3 built-in breaks. The exercises focus on the upper body; pikes, pushups, and pullups. Considering the amount of rest built-in, you are going to get your return on investment during Triton workout!

Endurance Routine

• 7 Pikes
• 30 Seconds Rest
• 15 Jumping Pullups
• 30 Seconds Rest
• 20 Knee Pushups
• 60 Seconds Rest

Rounds: 5

Standard Routine

• 7 Kipping HS Pushups
• 30 Seconds Rest
• 15 Pullups
• 30 Seconds Rest
• 20 Pushups
• 60 Seconds Rest

Rounds: 5

Strength Routine

• 7 Strict HS Pushups
• 30 Seconds Rest
• 15 Muscleups
• 30 Seconds Rest
• 20 OH Pushups
• 60 Seconds Rest

Rounds: 5

Thenatos is a Freeletics high intensity workout designed to engage the entire body and challenge you. Much like Prometheus, there are 2 built-in rest sessions for each round. There are 6 exercises and 2 rest periods in each round. Four rounds makes 1 compete cycle through the workout and should be a similar time to your Aphrodite routine.

Since reps are relatively low, you are going to burn through the first rounds fast but the goal is to maintain speed and intensity throughout the entire set.

Endurance

• 10 Knee Pushups
• 15 Crunches
• 25 Mountain Climbers
• 30 seconds rest
• 10 HH Standups
• 15 Sprawls
• 25 Mountain Climbers
• 60 seconds rest

Rounds:4

Standard

• 10 Pushups
• 15 Situps
• 25 Climbers
• 30 seconds rest
• 10 Standups
• 15 Burpees
• 25 Climbers
• 60 seconds rest

Rounds:4

Strength

• 10 One-Handed (OH)Pushups
• 15 Jacknives
• 25 Froggers
• 30 seconds rest
• 10 Standup Jumps
• 15 Burpee Squat Jumps
• 25 Froggers
• Rest

Rounds:4

Hermes is a heart pounding, fat-blasting bodyweight workout by Freeletics. By combining 20 meter sprints and pushups, this workout will have your heart rate pumping and burning fat all day! This routine is so intense, you will have 2 built-in rest sessions (30 and 60 seconds).

Hermes can be a fantastic way to improve your overall cardiovascular fitness. Make sure you are mentally and physically ready as the rounds get significantly difficult if you are hitting it at max level.

Tips:

• You must approach the sprints with intensity! No fluffy runs, you must give it your 100% effort each sprint.
• Drink a cup of coffee before, helps getting AMPPED for sprints!
• Avoid injuries – Stay hydrated and take time stretching your glutes and pelvis.
• Warm-down and  stretch after, very important to avoid cramps and injuries next day

Good luck!

Endurance Routine

• 2x20m Run
• 10 Knee Pushups
• 30 Sec Rest
• 2x20m Run
• 10 Knee Pushups
• 30 Sec Rest
• 2x 20m Run
• 60 sec Rest

Standard Routine

• 2x20m Run
• 10 Pushups
• 30 Sec Rest
• 2x 20m Run
• 10 Pushups
• 30 sec Rest
• 2x 20m Run
• 60 sec Rest

Strength Routine

• 2x20m Run
• 10 One-Handed (OH) Pushups
• 30 Sec Rest
• 2x 20m Run
• 10 One-Handed Pushups
• 30 sec Rest
• 2x 20m Run
• 60 sec Rest

Prometheus is a total bodyweight workout by Freeletics that will force you out of your comfort zone and into a fat burning zone. This routine consists of 5 exercises (froggers, pushups, situps, squats, and jumping jacks) with 1 built in rest period. One cycle of Prometheus is 5 rounds through.

This is an inverted ladder routine as your first and last rounds have the highest amount of reps and the 3rd has lowest (it drops by 10 2nd and 3rd round). If you consider yourself somewhat in good shape, aim to complete this workout within 20 minutes. The jumping jacks at the end of each round will always be 50 reps, make sure you go for it!

The order of the exercises focus first on your upper body (climbers, pushups, situps) and then it follows up with 2 lower body ones (squats, jumping jacks). By breaking it up this way, you’ll be able to work the entire body more easily.

Endurance

• Mountain Climbers (30, 20, 10, 20, 30)
• Knee  Pushups (10, 7 , 5, 7, 10)
• Crunches (30, 20, 10, 20, 30)
• HH Squats (30, 20, 10, 20, 30)
• Jumping Jacks (50 each round)
• Rest

Rounds: 5

Standard

• Climbers
• Pushups
• Situps
• Squats
• Jumping Jacks
• Rest

Rounds:5

Strength

• Froggers
• One Handed Pushups
• Jackknives
• Pistols
• Jumping Jacks
• Rest

Rounds:5

Morpheus is a heart pounding, short-yet-effective, HIT routine by Freeletics. This bodyweight routine combines pushups, lunges, and jumping jacks to maximize fat burn in a short amount of time. No equipment is required for this workout, nor do you need a track or any real amount of space to complete.

A full cycle through Morpheus has 5 rounds of 3 exercises each round. Similar to the NYX workout, Morpheus increases reps during the middle of the cycle and then drops back down. Rounds 1 and 5 have same amount of reps, as does  2 and 4 while the 3rd round consists of the highest amount of reps for each workout. This is a traditional ladder set that increases and then decreases in reps.

Double check your technique as many tend to skip the proper form for pushups – hands off the ground! Also, lunges tend to be more effective if you go slower to make sure your technique is proper. Yes, you will finish faster than you expect, and that’s OK!

The real challenge will be maintaining speed during the jumping jacks – they tend to hurt around round 3!

Each time you should be getting faster.

Endurance

• Knee Pushups
• HH (Hand-Helped) Lunges
• Jumping Jack
  • 1st Round: 5/10/20
  • 2nd Round:7/15/30
  • 3rd Round: 10/20/40
  • 4th Round: 7/15/30
  • 5th Round: 5/10/20

Standard

• Pushups
• Lunges
• Jumping Jack
  • 1st Round: 5/10/20
  • 2nd Round:7/15/30
  • 3rd Round: 10/20/40
  • 4th Round: 7/15/30
  • 5th Round: 5/10/20

Strength

• One-Handed (OH) Pushups
• Split Lunges
• Jumping Jack
  • 1st Round: 5/10/20
  • 2nd Round:7/15/30
  • 3rd Round: 10/20/40
  • 4th Round: 7/15/30
  • 5th Round: 5/10/20

The Nemesis routine by Freeletics is a high intensity ab blasting workout that will test your core’s stamina. Combining ab exercises with climbers, the Nemesis routine has 5 rounds of just 2 exercises meant to push your abs and core to the limit.

Each round you will be descending by 10 for the situps while adding 10 for the climbers. Round 1 you’ll have 50 situps and 10 climbers but by round 5 it will be 10 situps and 50 climbers! Talk about building strength, this one will have your abs in shape quickly!

There is no equipment needed nor do you get rest in-between sets so do your very best to keep trucking along. This is a short workout compared to others so you should not need to stop unless you feel a real threatening injury coming.

Endurance

• Crunches
• Mountain Climbers

5 Rounds

• Round 1: 50/10
• Round 2: 40/20
• Round 3: 30/30
• Round 4: 20/40
• Round 5: 10/50

Standard

• Situps
• Climbers

5 Rounds

• Round 1: 50/10
• Round 2: 40/20
• Round 3: 30/30
• Round 4: 20/40
• Round 5: 10/50

Strength

• Jackknives
• Froggers

5 Rounds

• Round 1: 50/10
• Round 2: 40/20
• Round 3: 30/30
• Round 4: 20/40
• Round 5: 10/50

The NYX workout by Freeletics is a bodyweight workout is a core and ab routine that will test your strength and stamina. One of the shorter routines, NYX combines crunches, leg levers, and standup exercises in order to take your core fitness to next level. Consisting of just 3 rounds, you should be able to get through this routine in relatively short amount of time.

Although this can be finished quickly, don’t think it’s easy! The routine will blast your mid-section and test your core, especially the leg levers. Both first and last rounds consist of just 10 reps each, however the 2nd round will be 25 reps each exercise – so be ready for a painful 3rd round!

There is no rest in between these sets and there is no equipment needed, so just get to it! If you need rest take it, however, don’t do more than 10 seconds as there is little time to waste.

Endurance

• Crunches
• HH Leg Lever
• HH STandups

Rounds: 3

Standard

• Situps
• Straight Leg Lever
• Standups

Rounds: 3

Strength

• Jackknives
• Toes to Bar
• Standup Jumps

Rounds: 3

The Persephone routine by Freeletics Bodyweight is a short, yet intense workout that combines lunges, burpees, and abs to test and stretch your physical capabilities. A full cycle of the workout consists of 3 rounds of 3 exercises each with rest built-in.

This is a ladder set that starts with 30 reps for the first round and drops 10 reps each round thereafter. You will do a total of 60 reps for each one of the three exercises. Since rest is built into Persephone, you should try to limit how often you take a break.

This is one of the shorter routines Freeletics offers but by no means is it easy! Your core will need to be ready to go so please take your time during the warm-up! The goal at first is to complete the entire cycle (unless coach designs it otherwise).

Endurance

• HH (Hand-Helped) Lunges
• Sprawls
• HH Leg Lever
• Rest

Rounds: 3

Standard

• Lunges
• Burpees
• Straight Leg Lever
• Rest

Rounds: 3

Strength

Equipment: Pullup bar

• Split Lunges
• Burpee Squat Jumps
• Toes to Bar

Rest

Rounds: 3

Krios is a high intensity training workout that requires a pullup bar. This bodyweight set is going to test your overall fitness levels at it will require your upper body, core, and legs to complete a cycle. A full cycle consists of 3 round of 3 exercises each. The first and last rounds are 10 reps while the middle one is 25!

By combining pullups with squats and abs, this Freeletics workout is designed to be a total body routine. There is no rest between sets and it should be a rather quick yet-effective workout. You will need a pullup bar, so make sure you are near one.

It’s also advised to have a fitness mat so you can support your back while doing ab exercises.

Endurance Routine

• Jumping Pullups
• Hand-Helped (HH) Squats
• Crunches

3 Rounds (10 reps, 25 reps, 10 reps)

Standard Routine

• Pullups
• Squats
• Situps

3 Rounds (10, 25, 10 reps)

Strength Routine

• Muscleups
• Pistols
• Jacknives

3 Rounds (10, 25, 10 reps)

The Kentauros workout by Freeletics Bodyweight is a heart pounding, leg burning routine that will challenge your mental grit and physical stamina. This workout combines lunges, burpee frogs, and jump to both shape and train your abs and lower body. A full cycle through this routine consists of 6 rounds of 4 exercises. Although no equipment is required, you will need a track or strip of flat land to do the 20 meter lunges and frogs.

There is no rest period built into the routine, so you must push forward as you can and rest as you see fit. At first, this challenge is one of the longer routines provided. Your goal here should be to get through the routine as best as you can without quitting. As you progress in your fitness you will see your time improve.

Don’t forget to stretch well after the routine as your legs will need it. Recovery and hydration will be important so do your best to drink water, stretch, and rest!

Endurance Routine

• 2x20m Hand-Helped (HH) Lunge Walk
• 10 High Knees
• 2x 20m Sprawl Frogs
• 10 High Knees

6 Rounds through

Standard Routine

• 2x20m Hand-Helped (HH) Lunge Walk
• 10 Jumps
• 2x 20m Burpee Frogs
• 10 Jumps

6 Rounds through

Strength Routine

• 2x20m Lunge Walk
• 10 High Jumps
• 2x 20m Burpee Deepfrogs
• 10 High Jumps

6 Rounds Through